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Training Log Archive: joekleffner

In the 30 days ending Sep 30, 2011:

activity # timemileskm+ft
  Run12 20:17:03 168.17(7:14) 270.64(4:30) 12050
  Yoga2 2:00:00
  Acupuncture1 1:00:00
  Total15 23:17:03 168.17 270.64 12050

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Friday Sep 30, 2011 #

9 PM

Acupuncture 1:00:00 [3]

Thanks ruth

Thursday Sep 29, 2011 #

9 PM

Run 27:50 [3] 4.32 mi (6:27 / mi)

Easy bluff shakeout. Just a quickie to get a sweat and keep the legs fresh after painting from a ladder most of the day.

Tuesday Sep 27, 2011 #

3 PM

Run 1:32:00 [3] 13.25 mi (6:57 / mi) +500ft 6:42 / mi

First part of FPM course. Saltzman to Leif to cannon to wildwood, back to Leif at springville, back to saltzman gate.

Monday Sep 26, 2011 #

6 PM

Yoga 1:00:00 [3]

Ruths class. Going to try to make this a regular thing...finally.

Saturday Sep 24, 2011 #

9 AM

Run 2:27:45 [3] 21.25 mi (6:57 / mi) +500ft 6:48 / mi

Out SJB, up springville to Leif, to Thurman, BB home. Ran the Leif section (9.4miles/59:15) in 6:20s. Easy there and back.

Tuesday Sep 20, 2011 #

11 PM

Run 1:29:45 [3] 13.5 mi (6:39 / mi) +250ft 6:32 / mi

SJB out and back. 45:00/44.45. Good, steady pacing. Felt easy going out and also coming back, with the exception of a brief stretch around 10.5 where it felt like a bit more effort than I was after, but that went away pretty quickly and the groove was back.

Monday Sep 19, 2011 #

6 PM

Yoga 1:00:00 [3]

Nice outdoor class. Thanks Ruth.

Sunday Sep 18, 2011 #

3 PM

Run 1:29:59 [3] 13.15 mi (6:51 / mi) +1000ft 6:23 / mi

Pittock via steel bridge and back. Nice downpour for the last couple miles. Steady, but not super great.

Saturday Sep 17, 2011 #

8 AM

Run 1:41:50 [3] 15.5 mi (6:34 / mi)

Sellwood loop. Been a long time since doing a flat roadie. Felt ok, not great.

Wednesday Sep 14, 2011 #

5 PM

Run 51:30 [4] 7.75 mi (6:39 / mi) +650ft 6:09 / mi

Leif/firelane 1/ww/wild cherry/Leif. Felt good, a bit lackluster on the climb.

Tuesday Sep 13, 2011 #

4 PM

Run 1:35:00 [3] 11.25 mi (8:27 / mi) +2400ft 7:02 / mi

Cornell/burnside repeats. 3x. Didn't take splits. Felt good and steady.

Saturday Sep 10, 2011 #

Note

No Mckenzie River 50k for me. Too much holding me at home and less than ideal course conditions (smoke/reroute).
10 AM

Run 3:18:30 [4] 26.2 mi (7:35 / mi) +3000ft 6:50 / mi

My default run. Up to CC, around the top, over to Cornell via marquam/wildwood and back.

Tuesday Sep 6, 2011 #

11 PM

Run 1:56:00 [3] 14.25 mi (8:08 / mi) +750ft 7:45 / mi

Night run to yassine's, a nice loop with him, and back. Great night, and nice to have company. Time flew by.

Monday Sep 5, 2011 #

12 PM

Run race 38:54 [5] 6.25 mi (6:13 / mi) +250ft 6:00 / mi

Wildwood 10k time trial.
Not really my forte, but held it together ok. Didn't feel strong after wrecking myself a bit yesterday.

Sunday Sep 4, 2011 #

9 AM

Run 2:48:00 [3] 21.5 mi (7:49 / mi) +2750ft 6:58 / mi

To CC, to zoo, to Cornell, back to fairview, home down thru rose gardens. BONK. No breakfast, no fuel. Ugh.

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